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Friday 140516

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Triple Threat x 10 ea.
  • Wall Slides x 10

Strength:

4 Sets: (Every 2 Minutes)

  • Bench Press x 5 (Add 5/10# from last week)

Skill:
WOD:
Benchmark Friday!!!

“Helen”

3 Rds For Time:

  • 400m Run
  • 21 KB Swing 55/35
  • 12 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Triple Threat x 10 ea.
  • Wall Slides x 10

Strength:

Wendler Method Week 2

3 Sets: (Every 2 Minutes)

Bench Press

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = Max Reps @ 90%

*Percentages are based off of 90% of 1 RM.

Skill:
WOD
Benchmark Friday!!!

“Helen”

3 Rds For Time:

  • 400m Run
  • 21 KB Swing 55/35
  • 12 Pull Ups
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Triple Threat x 10 ea.
  • Wall Slides x 10

Strength:

A) Take 15 minutes to build to a heavy Snatch

B) Take 15 minutes to build to a heavy Clean & Jerk

C) Bench Press @ 30X0 (3 Seconds down, 0 pause, up fast, 0 pause) Every 2:30

  • Set 1 – 5 reps @ 60% of 1-RM
  • Set 2 – 3 reps @ 75%
  • Set 3 – 1 rep @ 85%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 3 reps @ 85%
  • Set 6 – 2 reps @ 90%
  • Set 7 – 7 reps @ 75%
  • Set 8 – 7 reps @ 75%
  • Set 9 – 7 reps @ 75%
  • Set 10 – 7 reps @ 75%

Skill:
WOD
Additional:
  • 10 Minutes Mobility

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